The Primal Blueprint Cookbook (3 page)

Slow Cooker:
Otherwise known as a Crock-Pot, this appliance will slowly and safely cook meat and vegetables to unbelievable tenderness while you’re busy doing something else.

Pressure Cooker:
The opposite of a slow cooker. Cooks meat and vegetables in a fraction of the time it would take with traditional cooking methods. Ideal for cooking soups, stews and large cuts of meat.

Mandoline:
Slices fruits and vegetables into extremely thin and symmetrical shapes. Great for making zucchini noodles and vegetable chips and for making salads more interesting.

Dehydrator:
Dries fruit and vegetables and can even be used to make jerky.

R
ECIPES

Meat is a concentrated source of protein and nutrients, not to mention a tasty and satisfying part of any meal. The recipes in this chapter range from simple, juicy steaks to shanks seasoned with an array of aromatic spices and braised in a silky coconut sauce. Some of the recipes take hours of cooking and are perfect for weekend meals; some recipes take no time at all and can easily be thrown together on busy weeknights.

Each of the recipes suggest a specific type of meat that will go well with the seasonings, but let the recipes be a guide, not a strict set of instructions. The type of meat you use for each recipe should be determined by what you crave, as well as by what is available from your butcher, or what you already have in your freezer.

The combination of hormones, antibiotics and fortified grains most mass-produced animals are raised on (not to mention their objectionable living conditions) makes conventionally raised animals less than ideal. There is no question that the modern system of concentrated feedlots is an affront to both our health and our desire to live harmoniously with nature. Hunting and butchering your own meat would be ideal, but isn’t realistic for most of us. So what is a compassionate omnivore to do?

Buying the entire animal directly from the farm—or at least in portions after divvying it up with friends—is a good way for anyone with the proper motivation to understand their meat.

Certified organic meat comes from animals that are humanely raised and fed grass or grain feed without hormones, antibiotics, sewage sludge, genetic engineering or artificial ingredients. Yes, organic meat is more expensive, but think of it as an investment in your health. Mitigate the cost by choosing less expensive “thrift cuts”.

Visit
AmericanGrassFedBeef.com
and
EatWild.com
to find local meat producers.

There is peace of mind that comes from knowing exactly where and how your meat has been produced. As an added bonus, the meat bought directly from a small farm should be incredibly fresh and flavorful. Talk to owners of small farms in your region and you’re likely to find out that although they aren’t certified organic (a costly and lengthy process) they do follow sustainable and organic guidelines. While individual cuts of meat from local producers may not always be more economical, buying the entire animal and sharing the cost of the meat with others can be. This practice of sharing the meat from a whole animal has become so popular that it’s officially entered the culinary lexicon as…

Buying sides of beef or whole butchered hogs from small producers will provide you with healthy, clean meat and can end up being less per pound than organic meat purchased at grocery stores. Talk to neighbors, friends and family members about sharing the cost and divvying up the meat. If you eat meat regularly and have a large freezer, cowpooling is for you. Visit your local farmers’ market or go online to find out more about producers in your area that you can purchase from.

Properly grilling a good steak is a skill all Primal meat eaters should perfect. Grilled steak is quick and easy to prepare, has little waste, and remains a familiar favorite for many people. When you make steak, try to have the majority of your dinner already prepped and ready to serve to avoid last minute distraction and possibly overcooking the meat.

Defrost steaks (if frozen) in a shallow dish in the refrigerator (may take 1–2 days) covered, or in a plastic bag in a bowl of cold water (for a few hours).

Pat steaks dry with a paper towel. Rub both sides of steak with salt and pepper. Let the steaks sit at room temperature to take the chill off while the grill preheats.

Gas Grills:
Turn gas on high to burn off residual cooking debris and grease while preheating. Use a wire BBQ grate brush if necessary to remove sticky or thick residue. Turn one gas burner down to medium-high setting and turn all other burners off.

Charcoal Grills:
Light charcoal and burn until briquettes are covered with ash and glowing inside. Using a long handled BBQ tool, rake hot coals to one side to create a direct heat side and an indirect heat side.

Place steaks to sear on preheated grill grates over the direct heat for about 2–3 minutes, with lid closed. To make attractive grill marks and prevent sticking, avoid moving steaks once they hit the grill.

Open lid and use tongs to flip steaks. Cook second side about 2–3 minutes.

Move steaks to a grill area over the indirect heat side, close the lid and leave undisturbed until steaks are 120–140°F internal temperature (rare to medium-rare). Depending on steak thickness, this usually takes about 10–25 minutes. Use a thermometer or the “touch” method to determine doneness.

When done, remove steaks to a warmed platter, cover with a piece of foil (tented) for 5–10 minutes, so the juices will redistribute within the meat. If you cut into the meat too early, you’ll lose too much juice.

Less tender cuts such as the London Broil, Top Round, and sometimes Sirloin are best cut into thin slices across the grain before serving.

Pot roast is old-fashioned comfort food that is nearly forgotten in today’s rush for 30 minute “almost homemade” convenience gimmicks, but this classic roast can fit well into the modern Primal Blueprint lifestyle with just a small amount of kitchen time spread out over several hours—perfect for a weekend morning or afternoon at home. Pot roast can even be cooked in advance, then chilled or frozen for reheating later on a busy weeknight—the flavor improves in a day or two. Pot roast is easy on the budget and makes enough servings for larger families or multiple days’ meals. Pot roast is delicious served with puréed cauliflower or parsnips.

INSTRUCTIONS:

Combine the seasoning rub ingredients in a small bowl then rub the meat well with the seasonings. For the best flavor, let the roast sit out an hour or two at room temperature, loosely covered with foil, or well-wrapped overnight in the refrigerator.

Preheat the oven to 350°F (325°F for bison).

In a Dutch oven or a large heavy casserole, heat the fat over medium-high heat. Brown the roast on all sides, about 2 minutes per side. Remove the roast temporarily to a plate or platter. Remove excess fat that has accumulated in the pan (bison will render nearly no fat). Add water, stock or wine to the pan and deglaze by scraping and dissolving the brown bits on the bottom. Return the roast to the pan, cover it with the sliced onions and garlic, cover and bake in the oven for one hour.